How To Melt Off Excess Pounds With Natural Remedies

For many years now I've had the pleasure of helping men and women get better looking and better performing bodies.

Now, even the people who think they're eating correctly are usually eating like crap.

Seriously, I'll ask someone if they had a healthy breakfast and they'll earnestly reply, "I had a GREAT breakfast! A muffin and orange juice!"

Well, any kind of a breakfast is a start....

Even the dedicated ones, the gals with a kitchen full of cookbooks and the guys with a pantry full of supplements make the same mistakes over and over.

Despite what you've been told, a chicken breast and white rice is NOT a healthy meal.

Hell, it's a lot better than what most people shove into their mouths.

But it doesn't kick your metabolism into overdrive and give you the vibrant health and energy you need to live your life to the fullest.

I know that you can fuction adequately even on a crappy diet. But do you ever feel weak, fatigued, or sluggish?

How much more would you get done if you were full of energy?

How much better would your life be?

My nutrition leaves a lot of room for improvement. But I'm getting better about it, dang it.

I want to help you improve yours, too.


So for at least the next week we're going to share some incredibly powerful foods that will not only help you look better, they'll help you feel better too!

Here's the deal: Each food is chosen because of powerful, almost drug-like effects it will have on your body.

And here's your strategy: Buy a specific quantity of each once a week.

Your goal: To finish off the amount by the end of the week and your next shopping trip.

Simple. And effective. Especially for those of us who have busy lives and can't measure and prepare each meal down to the gram.

Starting tomorrow, each day we'll go over a specific food that will

• Stimulate your body's own healing and fat loss processes
• Boost your energy level
• Restore your vitality
• Help you reach your ideal weight
• Boost your endurance
• Revive your sex drive

And probably most important:

• Makes you feel good all over

That's all for today!

Oh, one last thing: I'm starting a brand-new training program that's already giving people UNBELIEVABLE results, but I can't write about it on this blog. It's for friends of mine and insiders ONLY.

If you're interested, send an email to LDWold (at) Gmail.com with your contact info.

But hurry, since we're going to get rockin' on this right away!


~ Luke Wold


PS - I've started a youtube channel where I'm supposed to be posting exercise videos and fat loss tips, but instead it's been me acting like a goofball.


Check it out at: Carson City Personal Trainer

Carson City Organic Fruit Debate

Joe and Jane Average should eat 2 pieces of fruit and 3 servings of vegetables per day - AT A MINIMUM!

People looking to maximize fat loss, lean muscle, and athletic performance need even more - I recommend 10 to 15 servings per day to my Athletes.

Diet books spend too much time arguing about the benefits of organic vs. regular produce.

Listen: Raw, organic fruits and vegetables are best because they have a higher micronutrient content, but ANY fruits and veggies are better than NONE!

Get plenty of fruits and vegetables in your diet before you worry too much about whether they're organic or not.

Only when you've hit at least 10 servings should organic or not be a concern.

Best,

~Luke

Carson City's Belly Fat Busting Breakfast

If you want to burn the fat off your belly you need to burn THIS into your brain first....

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you want.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there's a very good chance you're nodding your head in agreement with me, and saying something like, "That's great. I know that. But what the heck do I eat?"

Well, I'm glad you asked.

Here are three simple fat fighting breakfasts from my buddy Jayson (who is a Registered Dietician):

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? You can easily manage that in the morning.

Well, if you can't, Jayson has another suggestion...

You can use a nutritious meal replacement shake like Prograde Lean.

I drink it myself and it has a great chocolate flavor. In fact, I know my boys at Prograde spent 6 months developing Prograde Lean just to get the taste right.

That's it! Four quick-n-dirty options for a Belly Fat Blasting Breakfast. Enjoy!

Best,

~Luke

PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 Here are some other details you'll want to know:

• Again, you receive 10.9% off all Prograde products.
• It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
• Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
• The coupon code you enter at checkout is:
  012009
• The website is http://lucaswold.getprograde.com/
• If you want to check out Prograde Lean right away go here: ProGrade Lean Protein Shake

Cards, Kids, Nuts, and Salad

While my family was playing cards one night over the Holidays, my 4-year old niece ran around the table with a notepad taking our "orders."

(She and I like to play restaurant.)

Someone asked her what the special was, and she replied "Nut salad."

I started giggling because, hey, that's funny.

Olivia and Luke

So when she filled our "orders" it was with torn up cake bits and mixed party nuts.

Nut salad. Ok. I get it.

That started me thinking about healthy nuts and seeds you can add to salads to add fiber, protein, and healthy fats.

Without further ado, here are 4 kick butt seeds for the next time you feel like making a Nut Salad:


Sesame Seeds

Why They're Good: Cancer fighters, source of heart-healthy phytosterols, and a good source of calcium

How To Eat (Besides salads): Add to all veggie dishes and sandwiches, or use as a crust on broiled fish



Sunflower Seeds

Why They're Good: Lower cholesterol, heart-healthy

How To Eat: Add to tuna salads for crunch, mix with veggies to boost full-feeling

Flax Seeds

Why They're Good: Great plant source of alpha-linoleic acid (an Omega-3), reduce inflammation, lowers cholesterol, tames hot flashes

How To Eat: Grind up flaxseeds and mix into yogurt, protein shakes, or soups (I used to put 2 spoonfulls into my morning shake to insure I was starting the day with healthy fats and plenty of fiber)

Pumpkin Seeds

Why They're Good: Plant source of alpha-linoleic acid (an omega-3) and a good way to get magnesium, which regulates blood pressure and helps bones (anyone who trains hard and/or has high stress needs more magnesium to support their body)

How To Eat: If you take them fresh from the pumpkin, rinse, toss with egg white and sea salt before roasting. (They used to do this when we went on field trips to the pumpkin patch. YUM!)

That's it! Have fun with your NUTrition and it'll be much easier to stick to your plan.

Have a great day!

Best,

~Lucas Wold

PS - Until the end of the month I'll be having ridiculously low prices on personal training. I mean, like 60% off. This is probably the last EVER sale like this we'll have, and if you sign up you can keep the SAME LOW monthly investment for as long as you remain a client. Cool deal, huh.

If you can't wait for the announcement next week, shoot me an email at LDWold (at) Gmail.com

Have a great day!

Fat Fighting Kung Fu Pills

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's sad really.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lucaswold.getprograde.com/icon )

Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Yours in health,

~Luke

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there. http://lucaswold.getprograde.com/icon

Taste The Rainbow, Carson City!

Taste The Rainbow!

Those headaches.

That lack of energy.

The diabetes.

The weird skin condition.

The depression.

That acid reflux.

That extra padding around your thighs, tummy, and fanny.

And lots of other bad stuff besides.

What am I talking about?

All of the ailments above can be traced back to WHAT YOU EAT!

It makes perfect sense once you pause to think about it.

Your health is a direct reflection of the health of your cells.

You see, you need a constant supply of micronutrients (vitamins and minerals) in order to function at peak form. When you fail to give your cells the quantity and quality they need the health of your cells begins to deteriorate.

Remember: Your overall health follows your cells.

How can you get more micronutrients and improve the health of your cells?

Easy: Eat the rainbow. (My grandfather has recommended this for fifty years)

Families of micronutrients have corresponding color pigments and supports your health in a particular way.

Let’s group these foods so that we are eating every color in the rainbow!

Here we go….

Color: Red
Micronutrient: Lycopene
Benefit: Antioxidant/Cancer fighter
Fruits and Veggies: Beets, cherries, pink grapefruit, radishes, red apples, red grapes, strawberries, tomatoes, watermelons.

Color: Orange/Yellow
Micronutrient: Carotenoids
Benefit: Eye health/ Cancer Fighter/ Healthy Heart

Fruits and Veggies: Carrots, lemons, mangoes, oranges, papaya, peaches, pears, sweet potatoes, grapefruit, cantaloupe

Color: Yellow/Green
Micronutrient: Lutein
Benefit: Healthy eyes/ healthy skin/ antioxidant

Fruits and Veggies: Avocados, broccoli, Brussels sprouts, peas, honeydew melon, kiwi fruit, celery, artichokes, limes

Color: White/Brown
Micronutrient: Allicin
Benefit: lower blood pressure/ anti-inflammatory/ antioxidant

Fruits and Veggies: Bananas, cauliflower, onions, brown pears, turnips, dates

Color: Blue/Purple
Micronutrient: Resveratrol
Benefit: Cancer fighter/ Life extension/ Athletic performance

Fruits and Veggies: Blackberries, Blueberries, Acai, Asparagus, Eggplant, Plums, prunes

These fruits and vegetables do wonders for the health of your cells.

By eating a variety of colorful fruits and vegetables every day, your health will skyrocket, your energy will rise, and you’ll start looking great!

Dedicated To You,

~Lucas Wold

PS – Happy Holidays!

Hot Chocolate For Hot Bodies!

It's about fifteen degrees outside in Carson City, and I'm FREEZING!!

This can mean only one thing... Time for high protein hot chocolate!

Mmmmmmmm

Here's what you need:

*Chocolate Prograde Lean Protein Powder

*Carb Countdown Fat Free Milk

*DaVinci Sugar Free Syrup (I like Caramel)

Sugar Free Deliciousness

Heat the milk up (you can use the microwave).

Blend in the Prograde Lean.

Add a splash of syrup.

Tastes good. Reeealll gooooood.

When I make this, I heat up the milk (or water, if you'd prefer) in the microwave and then put it in the blender with the protein powder.

You see, using the blender makes a much smoother mix than does using a spoon.

It also makes your hot chocolate frothy and delicious.

You can even sneak a bit of low calorie whipped cream on top...

Happy drinking, and stay warm!

~Luke

Protein

Here is an email I recently wrote to a friend of mine, in response to her question "How much protein does your body really need?"


Very interesting word choice, to use "need."

The question of "how much protein does your body need" is very different from "How much protein should I consume to optimize body composition and athletic performance."

You're a researcher. You know that the word "need" is in no way associated with optimization. Researchers look to the minimum necessary to prevent death.

So when someone asks me how much protein they need, they're actually asking me "What's the minimum amount of protein I can get away with to prevent wasting away and eventual death?"

Now, 90% of people I consult with are eating less protein than I'd recommend. So I can stimulate results by simply increasing protein intake while making a few concomitant (Is that the word I want?) changes to fats and carbs.

Here's the short list of why we need more protein to optimize body composition and performance:

1. Increased auxiliary nutrients
2. Increased nitrogen state
3. Increased protein turnover - (I'm writing a manual on how the greater your body's turnover, the better your body composition)
4. Greatly improved weight loss profile - (This could be a list by itself, everything under this heading)
5. Reduced cardiovascular risk - (You can also reduce heart disease risk by replacing carbohydrate calories with fat calories)
6. Increased IGF-1 - (You spare muscle when restricting calories)
7. Increased TEF - (It takes more calories to digest protein)
8. Increased glucagon - (greater fat loss during dieting)

I'd prefer not to have any dairy products in my weight loss clients' diets, with the exception of whey protein. Milk greatly increases the inflammation in the body, which is one of the biggest health problems in America. (Wheat sucks too)

In my actual classes, I make an exception for whey protein supplements, because if you tried to get all of your protein from meat alone, you'd probably have a gut like a hippo and a butcher bill that looks like a ransom note.

(Figure competitors trimming down for competition or models for a shoot, they get almost all whole food protein. They are eating so little that I want their diets to be as satisfying as possible. If your entire breakfast consists of one piece of turkey bacon, a dice-sized piece of havarti, and a half cup of spinach, you want to savor every nibble.)

I'm working on a plan that will allow lighter clients (mostly women) to eat only four times a day, like I do for figure competitors. If your diet calls for 1300 kcals/day, and you're supposed to eat 7 times, each "meal" is less than 200kcals. boo to that!

But if you can break it into four chunks, that's something like 325kcals each, which is doable.

Ah well, enough from me.

Buck Buck To The Bang,

~Luke

Don't Pull The Trigger!

If certain foods are a "trigger" for you and you can't eat them sensibly, then you have to give them up.

I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.

Some foods just make us go hog wild.

Think back to the old commercial: Once you pop, you just can't stop.

So one cookie ends up being the whole jar.

One chip ends up being the whole bag.

One beer ends up being a half rack and you end up sleeping in and missing bootcamp...

Don't have your "trigger" foods in the house.

That's just asking for trouble.

Have a great day!

Want more, do more, BE more,

~Luke

PS - A new Metabolism Makeover class will be starting soon!

How To Lose Your Last 10 Pounds

By: Craig Ballantyne, CSCS, MS

TurbulenceTraining.com

Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.

Here are the guidelines we've come up with to lose the last 10 pounds.

NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.

That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.

Advanced Nutrition Tips

1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.

2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).

3) Eat only protein, almonds, and raw vegetables between meals.

4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.

5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each interval

2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.

Train hard but train safe and you'll lose the last ten pounds.


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Kung Fu Lunch

One summer while I was in high school my kung fu teacher let me hang out at his gym all day.

My parents would drop me off early and I could practice straight through until the evening classes started.

Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.

Every day I’d get a Payday bar and a can of Surge (early energy drink).

Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.

But really, I didn’t know any better.

Now I would recommend a healthier alternative to the candy bar.

Something like ProGrade Cravers.

They are covered with dark chocolate. They are organic. They have plenty of fiber. And….

They taste great!

You can learn more at:

https://lucaswold.getprograde.com/cravers

Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!

Want more, do more, BE more,

~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc

Sneaky Supermarkets

Here's something most people don't know:

Supermarkets put their highest priced items at eye-level.

It doesn't matter if the product is loaded with sugar, fat, and preservatives.

They are focused on their profit margins.

Good luck finding anything healthy at eye level.

[Fun Fact: Highest-Priced kids' cereals are placed at THEIR eye level]

The other day I was looking for canned pumpkin. (Ingredients: Pumpkin)

High, low, everywhere in between.

It used to be on the bottom shelf, so I had to squat deep.

Now it's high and almost out of the section.

This is another tactic of the food marketers: Switching things around.

Changing locations means us consumers might find some new unhealthy treat as we look for our old standbys.

One of the best tips anyone can use at the supermarket is to shop around the edges.

The perimeter of the store is where you'll find fruits, vegetables, lean meats, and eggs.

That's it for today!

Want more, do more, BE more,

~Luke

MultiVitamins

Nevelyn Burns, Age 26, Mrs. Tennessee International






Since using VGF25, I have noticed that the results not only enhance my body, but also my mind.





My cravings for sweets and carbs have subsided, and I have more energy. I used to have problems with stress also, but since taking VGF25, I have been able to relax more and sleep better.





I used to go on junk food binges, and I even found myself purchasing some of the foods that I used to go overboard with, but when I attempted to eat them, I realized that I didn't have a taste for them.





I know that this product helps me to be healthier, and with the amazing results that I have seen, I am even more inspired to work even harder in the gym.





I recommend this product for anyone who is dissatisfied with the results of their multi-vitamin.





Women's bodies are different and should be treated differently. VGF25 does just that in a completely natural way.



Nevelyn Lost 2% Body Fat and 1 inch in her waist 4 weeks after incorporating VGF+25 into her fitness program

More On Krill Oil...

Just as it says in my fat loss articles, one of the very first things you should do is take an Essential Fatty Acid (EFA) supplement.

Why are they labeled essential? Because your body can't produce them on its own, so they must be supplied by your diet.

Unfortunately, most food is severly lacking in the Essential Fatty Acids department.

What does this mean for you?

You should be taking either a fish oil or a krill oil supplement.

A few posts back, I listed lots of reasons why krill oil is as close to a "miracle pill" as science can find.

Here are a few more reasons to supplement your diet with krill oil:

• DHA has been shown to prevent the conversion of pre-adipocytes(pre-fat cells) to adipocytes (fat cells) and mediatepre-adipocyte death (kills them before they become immortal fat cells).
• Krill oil has the ability to increase the clearance of chylomicrons (certain type of fat cell) and fats following a meal. This potentially can have a positive effect on substrate utilization (fat usage).
• Krill oil can "artificially" decrease heart rate thus increasing the level of exertion needed to reach desired intensity. Essentially you burn more overall calories.
• Krill oil up-regulates mitochondrial machinery and increases oxidation of fats within fat cells. Which means your body burns more fat as energy instead of storing it.

That's it for today!

Want more, do more, BE more,

~Luke

Why "Power" Bars SUCK!!!

Hi Everyone!

Check out my Nutrition Tip Of The Week at http://www.capitalcityvbc.com/. (It's right at the top of the page.)

I list the four main reasons why most energy bars are garbage.

It's good stuff!

Have a great day,

~Luke

Krill Oil

Essential Fatty Acid supplements are nothing short of spectacular.

According to a May 2007 study published in the American Journal of Clinical Nutrition, "The test group which incorporated essential fatty acids into their weight-loss plan lost more body fat than all the other test groups combined."

Check that out again.

Adding EFAs to your fat loss diet will help you lose more ugly body fat.

And this isn't some trumped-up nutrition company "study". This is from the American Journal or Clinical Nutrition. They have to toe the line, or else.

EFAs are one of the few supplements I endorse, for everyone. They will help improve just about everything.

The reason we need to add EFA's to our diet is simply because our bodies need them. A century ago, all of our meats had plenty of essential fatty acids. But now most food animals are raised on corn and other grains, which changes the ratio of Omega 3s to Omega 6s.

And by balancing those fats out again, OUR BODIES CAN FUNCTION THE WAY THEY ARE SUPPOSED TO!

Here's a list of thirteen reasons to add EFAs to your diet:

1. Cell membrane health: EPA and DHA insure that cell membranes remain healthy. This means that the membranes are flexible and contain larger numbers of insulin receptors that are more receptive and responsive to circulating insulin. This results in decreased fat storage in the adipocytes (fat cells).

2. EFAs turn on the lipolytic genes (fat burning genes).

3. EFAs turn off the lipogenic genes (fat storage genes).

4. EFAs diminish C-reactive proteins, a newly identified risk factor associated with various inflammatory diseases, including atherosclerosis, angina, coronary heart disease, heart attack, stroke, congestive heart failure, and diabetes. The DHA fraction of the fish/krill oil seems to be one most responsible for that protective effect. DHA also has the best ability to reduce blood pressure.

5. Increase utilization of fat stores from the adipocytes.

6. Preferential utilization for energy production once stored in the adipocytes.

7. Reduced inflammation from physical training.

8. Pain management from the reduced inflammation.

9. EPA regulates blood supply to the brain which is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory, and cognitive function.

10. EFAs increase serotonin levels (the happy neurotransmitter). Therefore, fish/krill oils will decrease incidence of depression, anxiety, panic attack, and reduce carbohydrate cravings.

11. EFAs will improve your cardiovascular risk profile by lowering VLDL, triglycerides, homocysteine, fibrinogen, and increasing HDL levels. Combining fish/krill oils with plant sterols will improve lipid levels even more than either alone.

12. EFAs can also decrease blood pressure by several mechanisms. These include increases in the vasodilatory compound, nitric oxide, reducing vascular inflammation, blocking the constrictive elements in the vascular wall such as the calcium channels reducing blood viscosity, and inhibiting a blood vessel constrictor (thromboxane). Lipoprotein (a) is another CVD predictor that can be lowered by krill oils (a 19% reduction was seen with natural, stable krill oils and just 4% with a highly purified fish oil).

13. EFAs are a great stress fighter. Supplementation with n-3 fatty acids inhibits the adrenal activation of steroids, aldosterone, epinephrine, and norepinephrine (catecholamines) elicited by a mental stress, apparently through effects exerted at the level of the central nervous system. Therefore, for the same amount of stress, one will produce fewer stress hormones if consuming krill oils on a regular basis.

There you have it!

The Take-Home Message for today is: Get some EFAs right now!

Have a great day,

~Luke

PS - Oh yes, you can find the highest quality Krill Oil at ProGrade Nutrition by clicking here: Krill Oil

15 Tips For Fat Loss

15 Tips For Fat Loss

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
   
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
   
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
   
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
   
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
   
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient “super pill.”
   
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
   
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
   
10. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life.
    
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
    
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
    
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts. (Click here to read about the ideal workout drink.)
    
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.
    
15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.

Nutrition....

More and more clients, athletes, and coaches are asking me for nutritional recommendations.


As a fitness professional, I am on every nutrition company's contact list, and I have vendors calling, emailing, and sending catalogs almost daily.


I've found a few companies who provide quality products at fair prices.


In the (very) near future you will be able to have top-quality nutritional support shipped right to your door.


You all know my dislike of "magic" supplement claims. But your results will drastically improve with the perfect post-workout drink, a complete meal replacement shake, a high quality Essential Fatty Acid, and a whole-food-based nutritional supplement. These are the only types of dietary additions I approve of.

More information coming soon. Until then, read this:


Question: Why can't I get everything I need from my diet?

Answer: First, remember that as a society, our dietary habits havechanged over the past couple of generations. A healthy diet consists of plenty of fruits and vegetables, lean proteins, and healthy fats.

Recent studies indicate that the majority of meals in the US are eaten in restaurants rather than in the home. Restaurant food tends to be too high in fat and sugar. Additionally, convenience foods now make up a much higher percentage of the average diet than in the past.

In some people well over 60% of their food is from so-called"empty" calorie foods (candy, sweets, chips, or other highly processed foods that contain very little real nutritional value other than calories).

Another factor is the high stresses foundin today's fast-paced and busy life. The greater the external stresses, the higher the nutritional demands on the body.

Eating a poor-quality diet robs you of the nutritional factors necessary to help you stay healthy.

Lastly,many people are simply unaware of how to shop for healthy foods.Convenience and taste become the major criteria for food selection, while nutritional value is given little attention, if any at all.

Many nutritional researchers point tothe rising problems of obesity, diabetes, heart disease andother diseases of modern society as evidence of the deteriorating quality of the diet most people consume.

Advanced Nutrition

Eat Every Two to Three Hours.

What to eat?

Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!

So do it!

Lean Protein Tips

If you are looking to maximize fat loss then you need more than adequate protein levels.

By increasing your protein intake and decreasing your carbohydrate intake you are removing an insulin stimulant and replacing it with a nutrient that has a much smaller effect on insulin.

Control insulin and you control the rate at which you burn fat.

Plus, protein has a higher Thermic Effect of Food. (For more information on the Thermic Effect of Food, check out the FREE 14 day fat loss course you receive by typing your name and email into the box under my photo)

Here are some great tips for choosing and maximizing lean protein consumption for fat loss:

Start with a lean choice:

- The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder & arm roasts.

- The leanest pork choices include pork loin, tenderloin, center loin, and ham.

- Choose extra-lean ground beef. The label should say at least "90% lean." You may be able to find ground beef that is 93% or even 95% lean.

- Buy skinless chicken parts, or take the skin off before cooking.

- Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices.

- Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Keep it lean:

- Trim away all of the visible fat from meats and poultry before cooking.

- Broil, grill, poach, poach, or boil meat, poultry, or fish instead of frying.

- Drain off any fat that appears during cooking.

- Skip or limit the breading on meat, poultry or fish. Breading adds fat and calories. It will also cause your food to soak up more fat during frying.

- Prepare dry beans and peas without added fats.

- Choose and prepare foods without high fat sauces or gravies.